1. Lay of back with the ball below his superior part of the back. The hips must be almost touching the ground.
2. Hold a kettleball in each hand in the height of the chest.
3. To keep on pushing with the feet for which his body comes on top of the ball and is spread out.
4. At the same time, to press the dumb bells behind his leader up to whom his arms are spread out.
5. Return to the initial position and repeat.
Use light dumbbells or medicate ball for this exercise and one does not forget of pinching gluteal, abdominal, and shoulder blades for better balance and avoiding injuries in the shoulder.